5 Outdoor Exercises you can do at SAFRA Mount Faber

By Alexius Chua

April 25, 2016

In our six part outdoor training exercise series, we’ll show you the types of exercises you can do at our SAFRA clubs.

Situated amidst lush greenery, SAFRA Mount Faberprovidesample open spaces for individual or group workouts. In our first outdoor training series around the six SAFRA clubs, EnergyOnefitnessinstructor Jason Chua demonstrates five exercises you can do anywhere at SAFRA Mount Faber, without any equipment!

1. Walking Lunges

Walking lunges - a great exercise to develop thigh muscles and also to strengthen the hips

Targets

Quadricep, glute, hamstring, core

Reps

20 – 39 reps per set (back and forth)

Rest

30 seconds – 1 minute

Begin with your feet shoulder width apart. With an upright posture, step forward with one foot, moving your hips down in the same motion. Make sure you flex both knees to a 90-degree angle. Next, push off with your other foot and bring it forward, stepping with control into a lunge. This is considered as two reps. Take 10 – 20 reps forward, and another 10 – 20 reps back.

2. Squad Jump

Try this squat jump exercise to get your heart pumping and to strengthen your legs!

Targets

Quadricep, calf, hamstring

Reps

6 – 8 reps per set

Rest

30 seconds – 1minute

Begin by standing with feet shoulder width apart. Squat down, engage your core and jump towards the front. Lower your body back into the squat position upon landing with control. This is considered as one rep.

3. Walking Pushups

Make boring normal push ups more challenging and engage the lower body with this walking variation

Targets

Quadricep, calf, hamstring

Reps

10 reps per set

Rest

30 seconds – 1minute

Begin in a push up position. Lower your body just like a normal push up. When you push yourself up, simultaneously shuffle your body to the side. This is considered as one rep.

4. Shuttle Run

Train your leg muscle and agility at the same time with shuttle run

Targets

Quadricep, calf, hamstring

Reps

4 laps per set

Rest

30 seconds – 1minute

Begin with your dominant leg forward. In one short burst, sprint to the other end, and then sprint back again. This completes two laps. Set a time limit and challenge yourself to shorten the time as you progress.

5. Leopard Crawl

Persevere and build strength with this full body muscle activation exercise

Targets

Whole body conditioning

Reps

5 metres per set

Rest

30 seconds – 1minute

Begin with both hands and feet on the ground. With knees and elbows slightly above ground, start off with your right hand stretching upwards and left knee touching the left elbow. Next, stretch your left hand and move your right knee to touch the right elbow. Keep your knees close to your elbows. Continue this for a distance of 5 metres.